What is the fastest and best way to loose weight while retaining muscle?

[iblamesombre]

im 6'2 15 180ish pounds what is the best way for me to loose weight fast?
how much calories a day should i consume for the fastest weight loss? Thing is I have bones in my face its just covered by fat slob because i let myself go. I have a sauna in my building complex and a good 2 story gym with the second floor being cardio and the first being a very good gym with everything you need.

Please make me a calorie range to follow while retaining the muscle i have. il be going gym everyday and cardio everyday

 

[tom1000]

Breastfeed me

 

[chadisbeingmade]

OMAD keto/carnivore.

 

[iblamesombre]

OMAD keto/carnivore.

thanks

 

[urrate]

im 6'2 15 180ish pounds what is the best way for me to loose weight fast?
how much calories a day should i consume for the fastest weight loss? Thing is I have bones in my face its just covered by fat slob because i let myself go. I have a sauna in my building complex and a good 2 story gym with the second floor being cardio and the first being a very good gym with everything you need.

Please make me a calorie range to follow while retaining the muscle i have. il be going gym everyday and cardio everyday

Sprinting and training. I lost weight and gained strength+muscles, ironically i was trying to gain mass so also eating more, so sprinting does its job, you will be good if you add intermittent fasting as well

 

[actualunderstander]

Eirher counting calories without dropping too low, so you would eat around 2400 and be active by working out 5 times a week or playing a sport (or a bit of both), or just eating less than youre used to eating and eating alot of protein as your main source or food, while working out the same way. The thing both share is you need to gain muscle. The process of gaining muscle will shred fat at your position.

Counting calories can get annoying and excessive, and youre at the point where you can build muscle and lose weight at the same time very quickly. Counting calories is optimal though and you may be hungry at times but after some time your stomach will shrink a bit and you can get used to it very well. Then when you stop cutting you can eat normally again as long as you keep an active lifestyle and dont pig out, at your age. So you can rest assured knowing you dont need to restrict forever.